"You Can't Spot Reduce, but you

CAN Target Sculpt!" - Susan Arruda

Periodized Body Comp Shift

gym weight training program -

12 weeks x 4 days/week Upper/Lower Split


Designed by Susan Arruda

WNSO/FAME PRO

WBFF PRO

Status Fitness Expert Writer

This is the TYPE OF TRAINING, THE FOUNDATION and MAINTENANCE for how and why I have looked the way I do from pre-pregnancy, through 2 kids and into my 50’s.


It is the DNA of how I built a championship physique in the gym.

This program focuses on one thing:

BODY COMP SHIFT through resistance training.


You will find little, to no cardio here. We’re going to train to make our body

as lean and hard as possible using a training girl’s best friend; IRON!


Hello serious fitness enthusiast!


If you and I have been connected for any amount of time, I’m sure you’ve seen by now that most of my training program offers are video-based. If this is our first time connecting, thank you for reading and I will tell you a little bit more about myself below, as well as help you to determine whether or not this program is right for you because it's not for everybody.


However, video workouts aside, I started my resistance training in a gym at the onset of my training and I’ve never forgotten my roots!


There’s something about the atmosphere, having your game face on, the "do not disturb" look that says, “I’m here to train, not to socialize.” There’s just an overall sense of heightened awareness and seriousness when you’re training out in public.


Having said that, I wish somebody would’ve been running video because I’d be in there for close to two hours sometimes, doing all kinds of creative, hardcore, crazy stuff, lol!


The good news is, I never abandoned my concepts, so now I can bring a lot of those techniques to my brand new gym program.

WHO SHOULD OR SHOULD NOT START THIS PROGRAM:

√ THIS PROGRAM IS RIGHT FOR YOU IF:

  • You are already close to target weight and are looking to change your body comp by training for lean muscle mass
  • You are not someone who would ever say, "I gain muscle easily and am afraid I will get bulky." If you are on this program you are already beyond that conversation.

I feel it's important to add here that in 40 years of training in and out of gyms, I have never EVER met a woman who "puts on muscle easily" and that includes me!

X THIS PROGRAM IS NOT RIGHT FOR YOU IF:

  • You are not advanced, or at least at an intermediate level and serious about training.
  • This program is not designed for anyone who is on a major fat loss journey (as in 15 Lb. or more). I have other programs that can help you with that :-)

A WORD about the "TONING UP" myth:

Come on, you and I both know there is no such thing as “toning.” You either have fat on top of your muscle that needs to be incinerated, OR you are already lean and are in this to build metabolic muscle tissue, sculpt and shape your physique.

The myth of low weight, high repetition “toning” leads people to use weights so light that they don’t have any appreciable effect except a "feeling" of, "I worked out today."


You need to challenge your muscles with notable, heavy loads in order to change their shape. Your muscles have no clue what weight you're lifting but instead, respond to how the loads 'feel' so this means that the term "heavy" is essentially different for everyone.

THERE ARE 2 OPTIONS:


When it comes to changing your overall shape and defining your body, you can either make the muscles bigger or you can shrink the layer of fat covering them.

We’re working hard to sculpt and build lean muscle tissue in this program. Not only will you change your shape as a result, but you’ll also increase your metabolism with the development of lean muscle tissue. This means having naturally increased calorie burning, even at rest.

"I am bringing my decades of training experience and unique approach to this gym program to help women build a lean, firm and tight physique!

The principles are reliable, tried and true and my physique, now into my 50's, is living proof; weight training is the go-to!"

PROGRAM HIGHLIGHTS - OVERALL STRUCTURE

It starts off with a conditioning phase, but by the time you’re halfway through it, you’ll think you’re training for a show.

  • This is a periodized gym program - 12 weeks x 4 days/week Upper/Lower Split - you can certainly repeat a day if you wish to increase the amount of training days.
  • Workouts are designed to be completed in about 45 min. with minimal rest between sets.
  • Printed exercise sheets/training logs - this is not a video program
  • We will be using free weights and machines

The first few weeks are strength and conditioning phases, but that doesn’t mean we are wasting time messing around. We get to work immediately and will figure out your loads as you go.

The workload will tell you this, as well as how you're feeling as you progress. This is some of the toughest work you will do because the baselines, the loads you will be working with are established in these sessions.

This progresses from intermediate to hard core incremental training. It's not a "weigh myself every day" type of transformation program - this is all about body comp shift and maximizing lean tissue/muscle - the focus is NOT on the scale.

We then progress to more advanced techniques like giant sets, supersets, drop sets, etc...

For some, the second half of the program will feel like they have moved closer to a type of pre-contest training.

2nd half - PROGRAM HIGHLIGHTS

  • Unilateral training is added to achieve maximum symmetry in your physique.
  • Introduction of a few "circuits" and they are not cardio; they are resistance based to shake things up.
  • This is resistance training all the way, however, I am including a superbly effectiveTabata Treadmill Protocol that will have you using every ounce of your lung capacity!
  • AGAIN - This is ONLY for people who love to train hard and are at an intermediate to advanced level!

What makes my Body Comp Shift program different from the countless others you've seen online? In other words, why choose my program?

  • It is created by a 6 time fitness champion and 2 time PRO with 4 decades of training experience.
  • It is created by a female specifically for the female physique.
  • I did not come up with an idea to market a product, promise to tell you about some “little known secret” I accidentally stumbled upon. This is backed by 40 years of an active lifestyle and 30 years as a trainer and program developer.
  • I have trained hundreds of women both online and one on one.
  • I didn't make a bunch of promises and put up a picture of a model or someone who isn't me; I am my brand. If you have googled me at all, you have, no doubt, found proof of this dating back some 15 years now. This is me, consistently through all phases of my life, even into menopause. This can also be you if you follow the same principles.
  • It goes far beyond the basic exercise combos you are used to, especially in the second phase when we are well into giant sets, tri-sets, tempo manipulation and exercise combinations that are non-conventional.

If you are serious about building muscle and having a precise training plan to achieve that, this program is for you!!!

REGULAR PRICE

$275

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ONLY $149

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IMPORTANT!

As soon as you order!

PLEASE CHECK YOUR SPAM, JUNK and PROMOTIONS FOLDERS as I will be emailing you right away otherwise, you may not receive your receipt or access info!

GUARANTEE

As you may know, our customer support is second to none! I am my brand, top to bottom and I stand behind each of my programs.

If for any reason you are not happy with this program, send an email to susan@susanarrudafitness.com and my team will issue a refund.